Thursday September 29, 2022

Warmup

1:30 Bike/Row

5/Side Split Squats

10/Side DB Upright Row

10/Side DB OH Press

10/Side DB Hang Clean

10/Side DB Thruster

Mobility

Banded Front Rack Stretch :30/Side

Banded Knight Stretch :30/Side

Skill/Strength

EMOM 6:  Bella Complex

1 clean (full or power)

1 shoulder to overhead

1 front squat

1 shoulder to overhead

As heavy as possible.  Or use light weight and focus on technique.

Those new to lifting may do:  2 hang power cleans > 2 shoulder to overhead

WOD

AMRAP 4: 

10 wallballs

10/8 cal row or bike

Rest 4 minutes

AMRAP 4: 

5 power cleans

10/8 cals

Rest 4 minutes

AMRAP 4:

5 thrusters

10/8 cals

Your score is the total REPS accomplished.

F:  double DB (light) hang power clean and thruster

P1:  115/75

P1.5:  95/65

P2: 75/55

C:  135/95; full cleans

Farewell Coach Ian!  You will be missed!